🥑🐟 Avocados With Tuna (Abacate Com Atum) – Portuguese Guinea-Bissau 🇵🇹
Avocados with tuna is a delicious and refreshing dish that hails from the beautiful region of Portuguese Guinea-Bissau. This dish perfectly combines the creaminess of avocados with the savory goodness of tuna. Here’s some information on its history, components, preparation steps, and time needed to prepare it:
📜 History:
Avocado with tuna is a popular dish in Portuguese cuisine, particularly in its former colonies like Guinea-Bissau. The combination of avocados and tuna showcases the influence of Portuguese flavors in West African cuisine. It’s a dish that has been enjoyed for generations and has become a staple in the region.
🥘 Components:
- Ripe avocados: Choose avocados that are perfectly ripe for the best flavor and texture.
- Canned tuna: You can use canned tuna in oil or water, depending on your preference.
- Red onions: They add a sharp and tangy flavor to the dish.
- Fresh parsley: Chopped parsley provides a fresh, herbal element.
- Olive oil: High-quality olive oil is used both for flavor and as a dressing.
- Lemon juice: Freshly squeezed lemon juice adds acidity and brightness.
- Salt and pepper: To season to taste.
👩🍳 Preparation Steps:
- Start by cutting the ripe avocados in half and removing the pits.
- Scoop out a bit of the flesh from the center to create a small well in each avocado half.
- In a mixing bowl, combine the canned tuna, finely chopped red onions, fresh parsley, and a drizzle of olive oil.
- Add lemon juice for a burst of acidity and season with salt and pepper to taste.
- Mix all the ingredients well to create the tuna salad filling.
- Spoon the tuna salad into the wells you created in the avocados.
- Drizzle a bit more olive oil on top and garnish with extra chopped parsley for a fresh touch.
- Serve immediately and enjoy!
⏰ Time Needed:
Avocados with tuna is a relatively quick and easy dish to prepare. It should take approximately 15-20 minutes from start to finish, making it a perfect choice for a quick and satisfying meal or appetizer.
This Portuguese Guinean dish is not only delicious but also a healthy choice due to the nutrients and healthy fats in avocados and the protein from tuna. It’s a delightful fusion of flavors and a great way to enjoy the taste of Guinea-Bissau in the comfort of your own home. 🥑🐟🇵🇹
🥑🐟 Avocados With Tuna – Nutrition Facts and Health Information 🥑🐟
Here are the nutrition facts and some health information about Avocados with Tuna:
Nutrition Facts (Approximate Values):
- Calories: A serving of Avocados with Tuna typically contains around 250-300 calories.
- Protein: It provides a good source of protein, with about 15-20 grams per serving, primarily from the tuna.
- Healthy Fats: Avocados are rich in monounsaturated fats, providing approximately 20-25 grams of healthy fats.
- Carbohydrates: You’ll find about 10-15 grams of carbohydrates in this dish, mainly from the avocados and a small amount from other ingredients.
- Fiber: Avocados are high in dietary fiber, contributing around 5-7 grams of fiber per serving.
- Vitamins: This dish is an excellent source of vitamins, particularly vitamin C, vitamin K, vitamin B6, and folate.
- Minerals: It contains essential minerals like potassium, magnesium, and iron.
Health Information:
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Healthy Fats: Avocados are known for their heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
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Protein: The tuna in this dish is a good source of lean protein, which is essential for muscle health and overall body function.
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Fiber: The fiber in avocados and other ingredients helps with digestion and can contribute to a feeling of fullness, making it a satisfying and filling meal.
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Vitamins and Minerals: Avocados are packed with various vitamins and minerals, including vitamin C, which is essential for a strong immune system, and potassium, which helps regulate blood pressure.
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Low Carbohydrates: Avocados with tuna is relatively low in carbohydrates, which can be beneficial for those following low-carb or keto diets.
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Omega-3 Fatty Acids: Tuna is a good source of omega-3 fatty acids, which have anti-inflammatory properties and are beneficial for brain and heart health.
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Antioxidants: The dish contains antioxidants from fresh ingredients like parsley and lemon juice, which can help protect cells from damage.
As with any dish, it’s essential to pay attention to portion sizes to maintain a balanced diet. Avocados with tuna is a nutritious and flavorful choice, offering a combination of healthy fats, protein, and a variety of vitamins and minerals, making it a great addition to a well-rounded and healthy eating plan. 🥑🐟💚
